For anyone who has been on a weight loss journey, there comes a point where we hit the dreaded ‘plateau’. The plateau is that horrible point where no matter what you do, the weight loss seems to stall as slow as peak hour in the city.
Accredited exercise physiologist Carly Ryan understands that this can be a really frustrating time. “Your key health goals should always be about improving your overall health and wellbeing, but when you do hit a stall in weight loss, it’s time to stop, think and act.”
Weight loss plateau tip 1: Change it up
Ryan suggests that the first thing you need to do is to change up your routine.
“Too often we see people doing the same activities every day. Remember your body can get used to these movements and improves its efficiency at undertaking the same routine over and over again.”
“Try and think of new ways to get your sweat on. My advice is to look at two key things: try and find something that will increase the amount you ‘huff and puff’ and think of creative ways to move more during the day.”
“For example, if you use the treadmill at the gym, mix it up from a long 30-minute jog to a high-intensity interval session made up of short, sharp sprints. As for moving more during the day, why not park further away from the gym and walk?”
Weight loss plateau tip 2: re-focus
“A weight loss stall can sometimes be due to small differences in your routine, sometimes so insignificant you might not even notice. When you hit a plateau it’s time to stop, analyse your daily routine and work out what has changed to affect your body,” says Ryan.
“Perhaps you have a couple of old habits creeping in? Has the 3pm chocolate fix suddenly appeared again? Have you been swamped with work?”
“All of these factors may seem small but can have a real knock-on effect on your weight loss. It’s at this point you need to refer back to your original goals and motivation for weight loss and try and get yourself back on track.”
Weight loss plateau tip 3: Don’t ignore other factors
“Sometimes external factors can affect weight without us even realising,” says Ryan. “I believe there are two key points to look at.”
“Firstly, stress. Have you been exposed to an increased amount of stress recently? Research shows that stress can increase the hormone cortisol. Cortisol helps us deal with stress by shutting down unnecessary functions, like reproduction and the immune system, to allow the body to direct all energies towards dealing with the stress at hand.”
“This essentially means our bodies could be slowing our ability to burn fat, resulting in a weight-loss stall. Minimising stress will not only make you feel better mentally but will get your body back on track. Feeling tired is a key reason eating patterns and exercise habits change for the worse.”
“The second key factor is sleep. Scientists have attributed a lack of quality sleep to weight-loss stalls and weight gain. Are you getting the right amount of sleep for you and your activities? If not, it’s time to work out how you can implement a consistent sleep routine.”
Still in a weight loss plateau? Seek help
Speak to a fitness professional, such as an accredited exercise physiologist, about how to kick-start your weight loss journey again. Not only can they provide motivation, but they are also the experts of exercise and can tailor a plan specific to you.
To find an Accredited Exercise Physiologist near you, click here. This article was written by Carly Ryan, Accredited Exercise Physiologist (AEP) and ESSA member. It’s republished here with permission from Exercise Right. Read the original article.
Main image: Adobe Stock
